Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday November 21st
Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Thursday November 20th
Warm up: 50 Kettlebell figure 8’s 1. 10 minutes to work on any skill (double-unders, pull-ups, muscle ups, handstand walks…ect.) 2. For Time: 25 Kettlebell swings @ 2 / 1.5 25 Double-legged mountain climbers 25 Sumo deadlift high-pulls @ 2 / 1.5 25 Kneeling squat jumps 25 Kettlebell swings @ 2 / 1.5 Havoc BarbellContinue reading “WOD Thursday November 20th”
WOD Wednesday November 19th
Warm up # 6 1. 00:00 – 4:30 1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk 6:00 – 10:00 1 Power clean and jerk every minute @ 80 ish % of 1 rep max 12:00 – 20:00 1 Power clean and jerk everyContinue reading “WOD Wednesday November 19th”
WOD Tuesday November 18th
Warm up: 1000 meter row “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats
WOD Monday November 17th
Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. Every minute on the minute for 16 Minutes: Odds: Muscle ups – Up to 6 reps Evens: Pistols or weighted step ups – 3 each leg
WOD Friday November 14th
Warm up of your choice 1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week 2. Turkish get ups – 20 minutes to find 1 rep max 3. 500 meter row max This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!!
WOD Thursday November 13th
Warm up # 4 1. Hang snatch: 3,3,2,2,1,1 2. Every 3 minutes for 15 minutes: 200 meter run 20 pushups *Record time of each round Havoc Barbell Club 1. 3-Position Snatch (floor, below knee, above knee) 75% x 4 sets 2. Snatch Pulls – @ 95% (of snatch) x 3,3,3 100% x 2,2,2 3. DropContinue reading “WOD Thursday November 13th”
WOD Wednesday November 12th
Warm up # 5 1. Every 2 minutes for 12 Minutes: Clean and Jerk x 2 (both reps should be done within 30 seconds) 2. “Randazzle” 35′ Handstand walk 5 Muscle ups 35 Power Wallballs (no squat) 4 Muscle ups 35 Deadlifts @ 155 / 108 3 Muscle ups 35 Glute ham sit ups 2Continue reading “WOD Wednesday November 12th”
WOD Tuesday November 11th
Warm up: 1000 meter row “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Tuesday November 11th”
CrossFit Havoc 